If you spend any time on TikTok or Instagram, you’ve probably heard about the “That Girl” morning routine. It’s a viral wellness trend that showcases an idealized morning in the life of a young woman who seemingly has it all together.

Imagine waking up at dawn in silky pajamas, making a perfectly balanced breakfast (think green smoothie or avocado toast), journaling in a cute planner, doing a full workout in a matching athleisure set, then gliding into a productive workday while looking effortlessly polished.

“That girl” is essentially about becoming the best version of yourself: healthy, organized, and aesthetically on-point. The trend has racked up millions (even billions) of views, inspiring many to revamp their routines.

It’s aspirational for sure, but it also begs the question: Is it realistic? Here, we’ll break down what the “That Girl” morning routine is, why it’s so popular, and how you can capture its positive spirit without falling into the trap of perfectionism.

What Does the “That Girl” Morning Routine Look Like?

In the social media world, being “that girl” means starting your day in a way that screams ultimate productivity and wellness.

According to the viral videos, a typical “That Girl” morning might go like this: She wakes up around 5:00 or 6:00 AM (no snoozing, of course), immediately makes her bed in her sunlit, minimalist bedroom, and slips into a stylish workout outfit.

She drinks a glass of lemon water or herbal tea, then spends time journaling her goals and practicing a few calming affirmations. Next, she does a workout, perhaps yoga or a quick jog, followed by a nutritious, photogenic breakfast (often a plant-based smoothie bowl or oatmeal topped with fruit).

Skincare is a must. She applies her serums and sunscreen, maybe even does a face mask, leaving her skin glowing. By 8 AM, she’s already checked off a dozen things: workout done, healthy breakfast eaten, house tidy, mind centered.

She might even snap a well-composed photo of her oatmeal or desk setup to post with a motivational caption. It’s the Pinterest-perfect morning, designed to set a tone of success for the rest of the day.

It’s easy to see why this routine is appealing: who wouldn’t want to be the person who has exercised, cleaned, and self-reflected all before the workday starts?

The aesthetics are beautiful and the habits themselves (eating healthy, exercising, planning your day) are actually great for you. The “That Girl” trend emphasizes discipline, self-care, and positivity. Essentially, it’s saying you can become that girl, the one who seemingly has her life together, by following these morning steps.

The Appeal and the Problem

The “That Girl” routine taps into something we all want: control, clarity, and confidence. When your mornings feel chaotic, the idea of a structured, beautiful routine feels like the answer to everything.

And honestly? Some of the habits are genuinely helpful. Waking up with intention, moving your body, eating well, and setting goals can absolutely improve your life.

But here’s where it gets tricky.

However, it’s important to peel back the Instagram filter and recognize that the “That Girl” routine, as portrayed online, is an ideal, not always attainable in real life.

Therapists have voiced concerns that chasing this ultra-curated routine can actually do more harm than good if taken too far. Why? Because life isn’t always picture-perfect.

When we set an impossibly high standard for ourselves every single morning, we’re bound to feel guilty or “less than” when reality doesn’t match the highlight reel.

According to psychologists, any routine that sets an unattainable ideal can end up undermining your self-esteem. In other words, comparing your real-life morning (perhaps wrangling kids while the coffee brews and you’re still in pajamas) to a TikTok star’s choreographed routine can lead to unnecessary stress.

The “That Girl” trend has also been criticized for promoting a one-size-fits-all approach and glossing over privileges. Not everyone has a spacious, sun-drenched apartment, expensive skincare products, or two free hours in the morning to devote to wellness.

For some, waking up at 5 AM and doing all those things is simply not feasible. And that’s okay!

There’s also a mental health aspect: if someone tries to follow this routine to the letter and slips up (say, oversleeps or skips the workout), they might feel like they’ve failed, when in fact they’re just human.

Social media can make it seem like everyone is flawlessly living this routine, but remember it’s a curated illusion. Even the influencers posting these videos have off days (they just don’t show them).

So, if you’ve tried and struggled to be “that girl,” take a breath. It doesn’t mean you’re lazy or doing something wrong. It might mean that the routine as advertised isn’t a perfect fit for your unique life. And that’s normal.

The goal should be to take inspiration from the trend without letting it turn into a source of anxiety or negative self-comparison.

Creating Your Version of the Trend

Despite the potential downsides, the core idea behind “That Girl,” wanting to improve your mornings and take care of yourself, is positive. You can absolutely craft a morning routine that makes you feel like the best version of you, without it becoming an unhealthy obsession.

The key is personalization and balance.

Keep the healthy habits, ditch the all-or-nothing mindset. It’s wonderful to incorporate exercise, healthy eating, journaling, and skincare into your morning if those things appeal to you. These habits really can boost your mood and efficiency.

In fact, studies show that maintaining a regular routine (especially one that aligns with daytime hours) is linked to better sleep and mental health. So go ahead and wake up a bit earlier to stretch or write your to-do list, just remember you don’t have to do everything every day.

Maybe you exercise on Monday, Wednesday, Friday mornings, and on other days you use that time to read or simply rest. That’s perfectly fine.

For more realistic approaches to morning routines, check out these 15 morning habits that will change your life without the pressure of perfection.

Adapt to Your Lifestyle

If you’re a student or a working mom, your mornings will look different from a full-time influencer’s. Your routine should serve you, not the other way around.

Maybe “that girl” wakes up at 5 AM, but you might find 7 AM is early enough for you to get some peace before the day’s chaos begins.

Perhaps you love the idea of journaling but have zero interest in making green juice, then journal but stick to your regular coffee. The point is to choose elements that genuinely improve your wellbeing.

If a cold shower or a 6-mile run at dawn isn’t your jam, you have permission to skip it!

I wake up around 6:30 AM, not 5:00. I don’t make my bed immediately because I let my bedroom air out first. My breakfast is simple, usually eggs and toast, not an Instagram-worthy smoothie bowl. And you know what? My mornings still feel good.

I do use a few tools that genuinely help. The Philips SmartSleep Wake-Up Light makes waking up so much easier because it simulates sunrise instead of jolting me awake. I keep a Hydro Flask by my bed so drinking water first thing actually happens. And I journal in my Five Minute Journal, which takes exactly five minutes, not thirty.

These aren’t the only “right” products or the only “right” routine. They’re just what works for me. Your version might look completely different.

Focus on How Your Mornings Feel, Not How They Look

The social media posts focus heavily on aesthetics: the clean desk, the pretty smoothie bowl, the sunlit yoga mat. Try shifting your focus to the internal: do you feel more energized and calm when you do XYZ in the morning?

If yes, great, keep it. If not, don’t force it because you think you “should.”

Your morning routine is for you, not for an audience. For example, maybe drawing or listening to music while you get ready brings you joy. That might not be in the typical “That Girl” script, but if it makes your morning better, it belongs in your routine.

I’ve noticed that the mornings I feel best aren’t the ones where I checked every box. They’re the ones where I felt present. Where I actually tasted my breakfast instead of scrolling through my phone. Where I stretched because my body wanted to, not because I was supposed to.

That’s the stuff that matters. Not whether your lemon water is in the right glass or your workout clothes match.

Give Yourself Grace

Even as you build good habits, remember you’re not a robot. There will be days when your alarm goes off and you absolutely cannot peel yourself out of bed for that 6 AM workout, or days when you intended to journal but the baby woke up early or you had to answer a work call.

It’s okay!

The real “that girl” (the happiest, healthiest version of you) knows that consistency is important but so is flexibility. Life happens, and part of a successful routine is learning to bounce back without self-criticism.

One skipped workout or a morning of chaos doesn’t undo your progress. According to Psychology Today, the power of routines comes from their consistency over time, not perfection on any given day.

I’ve had mornings where I slept through my alarm, grabbed a granola bar, and rushed out the door. Did I feel as good as when I follow my routine? No. But did the world end? Also no.

The difference between someone who maintains healthy habits and someone who doesn’t isn’t that the first person never messes up. It’s that they don’t let one bad morning derail everything.

For practical strategies on building habits that stick, even when life gets messy, read these 10 atomic habits hacks that actually work.

What “That Girl” Should Actually Mean

Here’s what I think “that girl” should really be about: It’s not about the matching workout set or the aesthetic breakfast. It’s about being someone who takes care of herself in a way that feels sustainable and authentic.

“That girl” is someone who:

• Listens to her body instead of forcing it into someone else’s routine
• Prioritizes her wellbeing without needing it to look perfect
• Shows up for herself consistently, even when it’s not Instagrammable
• Adjusts her habits based on what actually makes her feel good
• Extends grace to herself on hard days
• Finds joy in the process, not just the outcome

That version of “that girl” is actually attainable. And she looks different for everyone.

Maybe you’ll become your version of “that girl” who wakes up at 7 AM, walks her dog, does a 5-minute meditation, and makes a killer cup of coffee before logging on to work. That can be just as amazing as someone else’s hour-long superroutine.

Remember that the true spirit of this trend is self-improvement and self-care. When approached with a balanced mindset, those are wonderful things.

As long as your morning routine leaves you feeling nourished, accomplished, and ready to take on the day, you are doing it right, whether or not it would get likes on Instagram.

Building Your Own “That Girl” Routine

If you want to create a morning routine inspired by this trend (minus the pressure), here’s a more realistic framework:

Start with one or two habits, not ten. Maybe just drinking water when you wake up and doing five minutes of stretching. That’s it. Do those two things consistently for two weeks.

Once those feel automatic, add something else. Maybe a short walk or journaling. Build slowly.

Choose habits that match your energy level and schedule. If you’re not a morning person, don’t force yourself to wake up at 5 AM. If you hate running, don’t make running part of your routine. Pick things you’ll actually want to do.

Make it easy. Lay out your workout clothes. Prep your journal and pen the night before. Fill your water bottle. Remove as much friction as possible.

Track without judgment. Keep a simple check mark system for your habits. But if you miss a day, don’t spiral. Just note it and move on.

Adjust as you go. After a month, evaluate. What’s working? What feels like a chore? Keep what serves you, drop what doesn’t.

For insights into how high-performers structure their mornings without the Instagram pressure, explore Andrew Huberman’s daily routine and key habits for success.

The Reality Check Nobody’s Posting

Let me tell you what my “That Girl” mornings actually look like versus what they’d look like on social media.

Social media version: Woke up refreshed at 6 AM, did a 30-minute yoga flow as the sun rose, made a beautiful breakfast, journaled three pages of profound thoughts, and started work feeling zen and accomplished.

Reality: Woke up at 6:15 AM after hitting snooze once. Did about 10 minutes of stretching while half-watching the news. Ate scrambled eggs at the counter while mentally running through my to-do list. Wrote one page in my journal, mostly complaining about my hip hurting. Forgot to drink my water until halfway through my shower. Still felt pretty good by the time I sat down at my desk.

Both versions are valid. But only one gets posted online.

The gap between those two versions is where the anxiety lives. Where the feeling of “I’m not doing it right” comes from. Where the comparison trap snaps shut.

Close that gap by remembering that everyone’s reality is messier than their content. Everyone.

Embrace the Inspiration, Not the Comparison

The “That Girl” morning routine trend is ultimately a mix of inspiration and fantasy. It’s great to be inspired, to say “I’d love to start my day more intentionally, I’d love to feel as put-together as she looks.”

Let that drive you to add positive changes to your morning. But avoid getting caught in the comparison trap.

Your goal isn’t to recreate someone else’s life. It’s to enhance your own. Use these trends as a menu of ideas, not a strict recipe.

Take what resonates. Leave what doesn’t. Build something that fits your actual life, not the life you think you should be living.

Because here’s the secret: “That Girl” isn’t a specific routine or aesthetic. She’s anyone who shows up for herself consistently in whatever way works for her.

She might wake up at 5 AM or 8 AM. She might do yoga or lift weights or just walk around the block. She might journal or meditate or just sit quietly with her coffee. She might have it all together or be figuring it out as she goes.

The only thing that makes her “that girl” is that she’s trying. Consistently. Imperfectly. Authentically.

And honestly? You’re probably already closer to being “that girl” than you think.

The Real Transformation

The “That Girl” morning routine is a compelling template of healthy habits, but it’s not one-size-fits-all. Feel free to take the best parts, the focus on health, discipline, and self-care, and make them work for your life.

At the same time, let go of any pressure to be perfect. The best morning routine is the one that makes you feel happy, healthy, and prepared for your day.

If that means a green smoothie and sunrise yoga, fantastic. If it means coffee, a hot shower, and a few deep breaths of gratitude, that’s equally fantastic.

By crafting a routine that is authentically yours, you’ll become “that girl,” not the one from the internet, but the one who is the best version of you.

And that is truly the goal.

So start tomorrow. Not with a complete overhaul, but with one small thing that makes your morning feel a little bit better. Build from there. Be patient with yourself. Adjust as needed.

Before you know it, you’ll have created your own version of “that girl.” The sustainable one. The realistic one. The one who actually enjoys her mornings instead of performing them.

That’s the girl worth becoming.